Discover the truth behind what’s holding you back. 89% of cyclists suffer from it, but most have never heard of it…
Chances are you’re one of them.
The Key to Ride Pain Free
Bottom line, you can spend $1000s on a bike and all the right gear, but if your muscles are imbalanced, you will never reach your full potential the bike. In fact, you are at risk of injury, if not riding with pain already. Targeted dynamic movement, strengthening and stretching have been proven to eliminate knee and back pain, accelerate recovery, restore a healthy range of motion and increase power.
Fix the Root of the Issue
- Eliminate knee, hip, and lower back pain
- Correct lower crossed syndrome and pelvic tilt
- Restore a healthy range of motion
- Increase power and effeciency
- Enjoy riding your bike for years to come!
Have you heard of adaptive muscle shortening?
There is a condition that most cyclists, and even doctors, are failing to identify, but if you suffer from:
- WEAK & TIGHT HAMSTRINGS
- TIGHT HIP FLEXORS
- SORE QUADS
- KNEE PAIN
- BACK PAIN
...then you most likely have adaptive muscle shortening.
Adaptive Muscle Shortening Is Holding You Back
Our muscles are the engine by which we move, impacting every aspect of our bodies whether we realize it or not. Unfortunately, muscles do not naturally maintain their healthy or ideal range of motion on their own. In fact, it’s just the opposite. Muscles will change their functional resting length to adapt to the length at which they are habitually used or positioned.
This is bad news for cyclists.
As a culture we are spending more and more time sitting, which can result in weak hamstrings and glutes, with tight quads and hip flexors. This combination causes a rounded-forward posture with an anterior pelvic tilt. Unfortunately, time spent on the bike is more time in this hunched over position, which can make the problem worse. Not only will shortened muscles impact your efficiency, comfort, and aerodynamics on the bike, but they will eventually lead to injury.
We're not just talking about a bit of soreness after a ride, tight muscles can cause a multitude of problems such as:
- Bad posture on and off the bike
- Trouble sleeping
- Low energy in day-to-day life
- Circulatory issues
- Knee pain
- Lower back pain
- Underdeveloped glutes
- High anxiety
If any of these sound familiar to you, don’t worry, because you’re not alone. Tight or shortened muscles affect nearly everyone, not just cyclists. But before we get to the solution, we have to take a look at the root cause of the problem.
The Root of the Problem isn’t what you think…
Each of us has our own pain points, whether it be tight shoulders and neck, hamstrings, quads, etc. However, what we may not realize is the root of these problems is all connected through one muscle–one you’ve probably never heard of, let alone trained or stretched.
Introducing the Hidden Muscle that is the key to unlocking your full potential.
The psoas (so-as) is the muscle that connects the lower body to the upper body.
It is one of two muscles that makes up the iliopsoas, and is the bridge between your upper and lower body. Almost every movement involves the psoas, making it not only one of the most important muscles in the body, but also the secret to unlocking your full potential.
When the psoas is healthy and functioning correctly it creates a neutral pelvic alignment, stabilizing the hips and supporting the lower back and abdomen. When it is unbalanced or tight, there are serious consequences in almost every part of your body, showing up as a pelvic tilt.
The Majority of Cyclists Have an Anterior Pelvic Tilt
An Anterior Pelvic Tilt refers to a change in posture due to tightened psoas muscles and hip flexors. The front of the pelvis rotates forward, and the back of the pelvis rises. This leads to an increased curvature of the lower spine and upper back, and manifests with rounded shoulders, protruding stomach and weakened glutes and core muscles.
What causes the psoas to shorten?
The cycling position isn’t entirely to blame, although the bent over posture does allow the psoas to become tight. Sitting, whether it be at a desk job, driving, or on the couch, will eventually lead to a shortened and underdeveloped psoas muscle.
Why isn’t everyone talking about this?
Diagnosing the root cause of symptoms can be tricky, and many health professionals struggle to pinpoint this muscle buried deep in your hips. Understand, that this is not your fault! However, now that you know, it’s up to you to do something about it. That’s where we come in.
Unlock your full potential through our sequential method.
Lengthening the muscles, especially the psoas, needs to be done in the right order, with balance and intention. Concentrating on one muscle before the other can actually add to the problem, rather than improving it.
This is why so many people give up when they don't experience results within the first few days. The reality is, lengthening the muscles takes time, but our plan will have you feeling the difference within a couple weeks.
While many of the stretches may be ones you already know, doing the movements in the right order and holding them for the right amount of time will make all the difference. Our goal is to help you unravel all the tissues including the muscle, fascia, connective tissue, and finally the joint itself.
The Shocking Truth of Adaptive Shortening
Adaptive shortening is muscle tightness caused by a muscle being forced to remain in a shortened position for a prolonged period of time. Whether it be on a bike, in a desk chair, or on the couch, the cumulative time spent in these positions have real consequences on muscle structure.
This shortening causes a reduced range of motion, a feeling of tightness in the muscles, and added stress on the connected tendons. However, most symptoms will not show up until the muscle has already shortened a significant amount. The results are postural distortion and the replacing of normal contractile elements with non-contractile tissue.
The Untapped Power of the Hamstrings
The other root of the issue for many cyclists is weak and shortened hamstrings. Running down the back of your leg, the hamstrings start at your hips and cross behind the knee joint. Their main job–extend the hip and flex the knee, two of the most important movements in the cycling motion. The upper portion of the hamstring plays a role in the down stroke, and the lower part is active in the up stroke. The muscle is affected in the following ways:
- The upper section of the hamstring muscles attached at the hip can become loose and weak.
- The lower section crossing behind the knee remains bent, and never fully extends.
- This is the portion that will become shortened and tight over time.
- The combination leads to muscle imbalance between the two ends of the muscles. This creates problems, stress, strain, and even serious injury, most common in the knee or lower back.
Your body will naturally try to keep muscles balanced on both sides by providing equal, muscular support, but adaptive shortening prevents this from happening. As one end of a muscle loosens, the other end can become more and more shortened.
Most cycling injuries are caused by tight muscles or a limited range of motion, from knee pain to underdeveloped glutes. By targeting certain muscles and their often neglected counterparts, routine sequence stretching will unlock the full potential of your muscles and joints.
Chances are, your muscles are already unbalanced.
The earlier the intervention, the faster and better the results!
In every movement there are four main functions of the associated muscles:
- Agonists - the muscles being exercised/worked.
- Antagonists - the opposing muscles acting in contrast to the agonists.
- Stabilizers - muscles that hold the joint in place.
- Assistors - muscles that help the Agonist muscles.
Muscle Balance speaks primarily to the agonist and antagonist muscles in any given movement. It is important to have balance to prevent injury, which is why stretching is so important for cyclists. When one muscle becomes tight, it’s antagonist will also be effected, and can even be injured as a result.
You see, our muscles are the engine through which our body moves. They control balance, our ability to sit, stand, twist, reach, bend, walk, and bike. When our muscles become shortened, it causes problems in otherwise healthy people like us.
Here's the truth:
Most people don’t realize that the cause of their problems is tight or shortened muscles. The impact tight muscles have on the whole body never occurs to us until we start to experience the symptoms. It is only then that we truly understood the magnitude of the problem.
Shortened muscles and the resulting limited range of motion in the joints affects nearly everybody, but few realize they impact every aspect of the whole body. Diagnosing adaptive shortening can be tricky. Chances are, you won’t discover the problem until it has already limited your range of motion. The good thing is that it CAN be reversed.
Why stretching for 5 minutes before a ride isn’t the answer.
Knowing you have adaptive shortening in the muscles is one thing. Knowing how to take steps to reverse it is another challenge altogether.
Most of us were taught that stretching for a couple minutes before exercise would help loosen the muscles and prevent injury, but this is not the case. Holding a static stretch for 10 seconds will do nothing to lengthen the muscle, and barely scratches the surface of what needs to happen in the structure of the muscle.
Life is busy, so for most of us the idea of stretching for an hour every day may be an unrealistic goal. That’s where we come in.
Our stretching program has been designed to make the most of your time, targeting problem areas in a specific sequence to attack muscles from a variety of angles. Muscles have to be unpacked and balanced in a particular way to have the desired result.
It is a combination of practices maintained over time that will help your muscles lengthen and sustain a healthy range of motion, especially as you age.
Unlock your muscles with our dynamic method.
Creating muscle balance needs to be done with balance and intention. Our sequential, dynamic method works to unravel all the tissues including the muscle, fascia, connective tissue, and finally the joint itself. Through a combination of dynamic movements that both strengthen and stretch, and static deep-tissue stretches, our program makes injury prevention easy.
Our program includes daily stretching videos, strength training routines, and long form mobility routines all designed to correct muscle imbalances common to cyclists. These videos are designed to be easy to follow, and track your progress over time.
Our unique sequential method targets the muscles prone to adaptive shortening for cyclists, especially the psoas.
PREVENT INJURY
Everything in the body is connected, and as cyclists we demand a lot from our muscles, joints and ligaments. Stretching keeps the connections strong, treating and preventing injury, improving functionality and longevity – keeping you riding for years to come.
ACCELERATE RECOVERY
Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.
IMPROVE POSTURE
Stretching the right muscles can help correct poor posture both on and off the bike. By lengthening tight muscles that pull areas of the body away from their natural position you can maintain proper posture without the desire to round the back or slouch.
LONGEVITY
Over time and with age, the body starts dehydrating and stiffening. On a cellular level, muscle fibres start developing cross-links with parallel fibers making them stick together. Stretching slows this process by stimulating the production of tissue lubricants and pulling the interwoven cellular cross links back into an ordered state.
INCREASE RANGE OF MOTION
Your range of motion is the distance that parts of your body can move and rotate before causing damage to muscles and tendons. Everyone naturally has a different range of motion, but stretching can help you define what that looks like for you. As cyclists, we have to have the freedom and flexibility to move without resistance or pain.
INCREASE MUSCLE POWER
Power is positively affected by the length of the muscle, as power comes from the contraction of the muscle. Increasing muscle length through regular stretching increases the potential power produced by this contraction.
Program Length: Ongoing
Average Routine Duration: 20 minutes
Goal: Develop and maintain a healthy range of motion through a combination of static stretches and dynamic movements.
Program Length: 2 Months Per Program
Average Routine Duration: 20 minutes
Goal: Address some of the most common injuries for cyclists through a combination of mobility and strength training. Programs: knee pain, low back pain, pelvic tilt and hip pain.
Program Length: 3 Months
Average Routine Duration: 30 minutes
Goal: Correct muscle imbalances and strengthen supporting muscles so you can ride pain free. Two programs to choose from: 3 Month or 1 Month.
Program Length: 1 Month
Average Routine Duration: 30 minutes
Goal: Add some variety to your routine and switch things up with a 30 day yoga challenge, our mini roller series, or some long form recovery routines.
Program Length: 8 Weeks
Average Training Time Per Week: 7 hours
Goal: To improve overall cycling endurance, increase power, and master riding efficiency. Four plans available: Beginner, Endurance, Gran Fondo, and Climbing.
Average Lesson Duration: 10 minutes
Goal: To get you feeling confident and strong on the bike through a series of lessons and drills. Courses in: Confidence, Cornering, Stopping, Pedaling Technique, Cadence, Climbing.
"I love how easy to follow the videos are, they have made stretching every day simple and fast!"
Rob
"I could never get into yoga....but I love the Dynamic Cyclist stretching routines and how they target all the right places!"
Cindy
"I am coming off a back injury, and just started the Dynamic Cyclist stretch series. WOW! This is a great program! Thanks so much for taking the time to create it!"
David
"For everyone like me who lacks the discipline and know-how to stretch effectively, this is for you! The Dynamic Cyclist routines are simple and effective, and being able to do them from home is a huge bonus."
Michelle
Boost Speed, Strength and Endurance
Increased flexibility allows you to generate more power and promote efficiency of muscles through the increased speed at which proteins are synthesized in muscle fibres and improved position and posture.
Ride Pain Free
Everything in the body is connected, and as cyclists we demand a lot from on our muscles, joints and ligaments. Stretching not only combats adaptive muscle shortening, but also keeps connections strong, treating and preventing injury, improving functionality and longevity – keeping you riding for years to come.
Accelerate Recovery
Stretching reduces muscle soreness and stiffness by increasing blood flow, delivering more nutrients to your muscles and removing lactic acid and metabolites. Stretching also promotes whole body relaxation; boosting recovery, rejuvenation and adaptation by increasing the activity of the parasympathetic nervous system after exercise.
GET STARTED TODAY
Stop procrastinating and living with pain. Start today and unlock your full potential both on and off the bike!
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Daily, easy to follow stretching videos.
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15-25 minutes in length.
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Designed specifically for cyclists, by cyclists.
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With the 7 day FREE trail you will have access to ALL Dynamic Cyclist content including: a 3 month strength training plan, 4 on the bike training plans, skills courses and yoga for cyclists.
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Stop procrastinating and living with pain. Start today and unlock your full potential both on and off the bike!
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✔ Lock in this low pricing for LIFE
✔ 7 Day FREE Trial
After your trial, membership is either $9.99/month or $85/year. No contracts or cancellation fees.
100% Guarantee - No Questions Asked, Money Back Guarantee
Even if you forget to cancel, or for some reason you don't enjoy the content and community, we'll refund your last months payment right away. Just send us a quick email and no worries. We're here for the long term and will respect your choice!